15 Tips To Start And Keep Running!

1. SET A GOAL
When you start your running life you need to be able to keep track of your progress so you can keep yourself motivated. Set realistic goals that can be broken down into smaller goals so you gain momentum and have the feeling of achievement as you progress. Keep track of your progress either by keeping a fitness journal or using one of the many running apps available. Aim to run 2 – 3 times a week with days off for recovery in between. Goals can be running length of time, running distance, weight loss or number of days run.

2. EQUIP YOURSELF
Invest in good quality runners that suit your shape foot. Research the best way to lace your runners for your foot shape ie wide, narrow etc to ensure foot support and prevent injuries.

Woolen socks will keep your feet drier, supported and with fewer blisters and irritation when running.

A great sports bra will hold your breasts in place preventing a bouncy and painful run not to mention sagging.

To prevent chafing while running use anti-chafing products such as BodyGlide or NipEAZE.

3. FREE YOUR HANDS
If you must take your keys, cash, phone or drink invest in an armband or runners belt. If you only take your key to it to your shoe laces.

4. NUTRITIONAL FOOD
When you start your running life why not start a healthier diet? Eat and drink nutritional delicious food which includes pre-run and post-run snacks to refuel your body.

5. MAKE RUNNING A PRIORITY
When you start your running life finding the time may be an issue. Schedule your runs into your weekly diary. Remember how good it feels to run and how great you feel after your run.

6. FIND A RUNNING BUDDY
Ask friends or family to join the run or take your dog! Having a running buddy holds you accountable as well as providing great conversation.

7. GOING ALONE
Keep your mind occupied by turning your run into a game. Check out apps like Zombies, Run where you run from zombies or if you’re feeling a bit like James Bond try The Walk.

Create your own running playlist. Run your favorite music through SongBPM to ensure they have more than 120 beats per minute or use JogFM’s playlists organized by BPM or the Songza app.

Why not get lost in an audio book or listen to podcasts when you start your running life?

8. PACE YOURSELF
Start by warming up your body by undertaking weight bearing exercises ie squats for 5–10 minutes. For the first time runners start with walking increasing to speed walking. This then increases to an interval of walking followed by an interval of running. Gradually increasing the running intervals so you are eventually running for the whole period/distance. Keep yourself motivated while running by engaging in positive self-talk reminding yourself how well you’re going on your run.

9. REST DAYS
Allow your body to recover on rest days. To prevent shin splints spend 10 minutes each rest day to undertake strengthening exercises for your calves, ankles, feet and hips. Consult a doctor if you experience pain.

10. MIX IT UP
Vary the times of your run. An early morning run will give you clarity of mind and the ability to plan your day efficiently. Go for an evening run to release the stress of the day.

11. RUN A NEW COURSE
Try a trail, the beach or park. It will stimulate your brain and lift your spirits while taking in different sites and smells while you run.

13. KEEP MOVING!
Not feeling like a run? Get yourself into your running clothes and tell yourself you’re going for a power walk. Nine out of ten times this will turn into a run and even if it doesn’t at least you’re out moving! Keep yourself motivated by following other runners sharing photos of their running success, new clothing or simply the beautiful scenery they’ve enjoyed while running or join a running group/community.

14. GIVE BACK
Now you’re a more confident runner why not enter a charitable fun? There are also charitable running apps such as Charity Miles which uses your phones GPS to track your exercise. Each time you open it up you pick a charity. You’ll then earn 25 cents a mile for running. While the app is open they show you an ad from the sponsor donating the money.

15. TREAT YOURSELF
Be kind to yourself. Every goal you reach or every time you run when you don’t want to reward yourself. Buy yourself something or go out with friends.